8/30/13 Friday August 30, 2013 (24 kg SN 4/4 15 min)

7:45am - Original Strength, Primal Move drills - 50 minutes (extra time needed for lacrosse ball work on back, right leg)

8:35am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R

8:50am - Training session - Snatch sets of 4/4 on the minute for 15 minutes with the 24 kg (up from 12 last week)

Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10

2H SW 44 kg 2, 3, 5 - 2X

SN the 24 kg 4/4 on the minute for 15 minutes

Total reps in 15 minutes - 60 per arm, 120 total (48/96 last week)

9:20am - Complete

Notes -  Well, I keep upping the reps with the 24 on SN and it feels good:)  I got very little quality sleep last night so getting warmed up was a struggle.  However swinging a 44kg will wake you up:)  The snatching felt really good.  Consistent pace.  I am pulling a little with my R arm as I think I do not have enough hip snap on the R side, need to get that bell back into the hole and use the hips more.  The L arm felt really good which is funny because this is my weaker side and is the one I used to have many more issues snatching with.  I also had a callous starting to show signs of a tear on the R hand and that altered technique a bit which also was a minor issue making the R side a bit less smooth.  I was pretty aware and adjusting all the time during the sets though so at least my awareness level is up and I am trying to pay a lot of attention to keeping good form and not breaking down.

8/29/13 Thursday August 29, 2013 (2H SW 24)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
12 kg arm bar, L/R

7:00am - Training session - 2H SW 24kg

Warm up -

TGU 24 kg, single L, R
GSq 24 kg, 10

24 kg 2H SW, 10, 10X (100 reps) - took about 6 minutes.

7:15am - Complete

Notes -  A short and very simple session for a variety day.  Nothing more to say other than this was my daughter's first day of kindergarten, and we need to get back on a school schedule which will cause me to be much more time efficient which is a good thing.

8/28/13 Wednesday August 28, 2013 (DB 24kg complex)

7:00am - Original Strength, Primal Move drills - 70 minutes (lots and lots of extra time.  Just did not have a ton of energy, was really feeling tight on my right hip, back, quad and as a result spent a lot of time doing lacrosse ball release).

8:10am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

8:25am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB 24 kgs Complex - 20 minutes timed

Got 9X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

I did 5 sets in 10 minutes, and 4 sets in the last 10 minutes.  This was hard.

8:55am - Complete

Notes -  This is one hell of a complex.  Last week in an interrupted set where I got a lot of rest in the middle I did 11 rounds, but was not trying to achieve that again this week (a little bit  f a back off week).  The quality of the reps today was very strong.  This including squats all the way through the very last set / rep.  The warm up was just ridiculously long however and I have to deal with the time it is taking me to get ready to train each morning.  I am not getting sufficient sleep and it ends up impacting my warm up time (basically body is just not ready to go right away). I need to re-focus on my schedule now that summer is ending, I am going to be working more, and I have to dial things in much better.  My training time and results have been incredible but I also have not been time-constrained.  Time to get the house in order outside of training so I can keep having good training results.

8/27/13 Tuesday August 27, 2013 (TGUs)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on TGUs

Warm up -

28kg, 2X 2+2 (2 reps, set down, 2 reps, set down, 2 reps, set down, 2 reps, set down)

7:40am - Complete

Notes -  I felt pretty good after yesterday's session, body responding much better than last week.  As a result I decided to use the 28 kg this morning instead of a 24 kg.  Great choice.  The 28 kg is feeling like the 24 used to, and that is just sweet.  Doing a couple of reps without setting the bell down is a good challenge.  I had to take a minute or two rest after finishing the first set on both arms, before getting into the second set.  All the reps felt very strong.  Weakest technique point is rolling to elbow on the R side (bell in L hand) which has been the case.  Just have to remember to lock the hell out of the L elbow and really fire the R lat to go into the roll to the elbow.  

8/26/13 Monday August 26, 2013 (28 kg complex)

6:55am - Original Strength, Primal Move drills - 40 minutes (some extra time here needed for lacrosse ball and foam rolling on the traps, lats - still tight in those spots from last week's strength work)

7:35am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

7:50am - Training session - Single bell 28 kg complex

Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, 5/5 alt L, R

3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 10 reps (15 last week)
28 kg FSq, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
28 kg C&P, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
24 kg SN, 5+5 (same)

This took about 30 minutes to complete including the rests between each movement / round.

To add it up that is 3 TGUs per side, 30 (45 LW) 2H SW, 9 (12 LW) FSq per side, 30 (48 LW) 1H SW per side, 9 (12 LW) C&P per side, and 15 SN per side.  This is dialed back from last Monday which was extremely tough, on the advice of Kevin (I was actually supposed to do less than this but after 1 round I felt great, and wanted to do more.  After 2 I felt completely fine and said what the hell let's do 3).

8:30am - Complete

Notes -  So this was less work than last week but noticeable improvement in form on several lifts and also never really felt close to failure on any lift, whereas I was feeling that last week.  Particularly noted that the C&P were better this week; that 4th rep last week I think drained me quite a bit.  Snatches were much stronger this time around given the practice from Friday last and as well that I just had more in the tank here.  I am noticing a tendency to overgrip on the R hand so just really focusing on the open hand at the top of the lockout on my R SN to ensure I am not overgripping the entire movement and just giving that some rest.  I had to do a ton of lacrosse ball work on the right tricep and forearm throughout the weekend due to the grip intensity of the work last week.  Fortunately the tric and forearm had really responded to that recovery work and it all felt very good during today's training.

8/23/13 Friday August 23, 2013 (24 kg SN 4/4 on the minute for 12 mins)

7:25am - Original Strength, Primal Move drills - 30 minutes

7:55am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R

8:10am - Training session - Snatch sets of 4/4 on the minute for 12 minutes with the 24 kg

Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10

2H SW 44 kg 2, 3, 5 - 2X

SN the 24 kg 4/4 on the minute for 12 minutes

Total reps in 12 minutes - 48 per arm, 96 total

8:35am - Complete

Notes -  Very efficient work set.  That is definitely the most reps I have ever done SN the 24 kg, and it was not a problem. Was it hard at the end - a bit, but that was primarily due to grip issues eg a callous below my right middle finger that was getting irritated.  The snatches felt strong and I noticed my pace was even throughout every set all the way through, taking about 30 seconds for the 4/4 and then having 30 seconds for rest, so work rest ratio was about 1:1.  Filed down that callous this evening and I need to stay on top of those and keep the callouses particularly trimmed down before a snatch day.  

8/22/13 Thursday August 22, 2013 (2H SW heavy)

6:45am - Original Strength, Primal Move drills - 75 minutes (lots of interruptions from kids, I was also feeling exhausted and just not moving quickly in any way at all)

8:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
12 kg arm bar, L/R

8:15am - Training session -2H SW, heavy

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5

Timed set - 15 minutes, got 150 reps, that is up from 110 one week ago doing the same bells.  Pushed up to 10 rep sets from 5 last week.  10 rep sets is my favorite length for swings.

2H SW 24 kg, 10

4X:
2H SW 32 kg, 10
2H SW 36 kg, 10
2H SW 44 kg, 10

1X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 10

150 reps total.

8:40am - Complete

Notes - 150 reps total in 15 minutes.  Given how exhausted I felt to start the day this was a lot more than I would have thought would get accomplished.  All of the swings felt very powerful and I was pretty pleased to be able to do solid sets of 10 with the 44kg.  The damn thing is heavy no doubt but I feel confident swinging it.

8/21/13 Wednesday August 21, 2013 (DB 24 kg complex)

7:25am - Original Strength, Primal Move drills - 30 minutes

7:55am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

8:10am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB 24 kgs Complex - 20 minutes timed

Got 9X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Got 2X of the following at the end:
DB CL, 3
DB PR, 3
DB Sq, 2 (could not get that last sq rep on the last two sets)

33 cleans, 33 presses, 31 squats (all doubles).

I did 5 sets in 8 minutes, got interrupted for about 10 minutes by the kids, and then resumed and did 6 sets in the final 12 minutes for a total of 11 sets (minus the last sq rep on the last two sets).

8:45am - Complete

Notes -  Wow.  This....was...tough.  Humbled by the kettlebell yet again.  I got a lot of great reps in here, this was extremely difficult.  At 8 minutes when I got interrupted I was literally huffing and puffing - went out to fast and was not taking enough rest between sets.  This is an amazing complex that really really accumulates the fatigue factor.  Those squats were really pulling me forward and I was resisting with everything I had.  I did not want to get in bad reps so I dialed back the 3rd rep on the last two sets as I really could have started to strain on my left wrist / forearm (weaker spots that I am gradually shoring up, but they are some of the first things to go).  I got in some good lacrosse ball work during the day after this session and will do some more tonight, focusing on the triceps and then down the outer part of the elbow and forearm, hitting all the trigger spots.  Recovery during this strength cycle is going to be extremely important so that I can keep going (that and eating a ton of food - my appetite is raging).

8/20/13 Tuesday August 20, 2013 (TGUs)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on TGUs

Warm up -

24kg, 2X 2+2 (2 reps, set down, 2 reps, set down, 2 reps, set down, 2 reps, set down)

7:30am - Complete

Notes -  After yesterday's extremely hard training session, even after decent sleep and a lot of foam rolling and mobility drills on Monday night, as well as a bunch of lacrosse ball work on my triceps and forearms, I was feeling it today.  I kept it to the 24 as a result and just did a couple of quick but solid reps after taking my time with the warmups.  Got in some more foam rolling as well and after finishing my body actually felt pretty good.

8/19/13 Monday August 19, 2013 (28 kg complex)

9:00am - Original Strength, Primal Move drills - 60 minutes (lots of extra time, reps, did not rush, I had the day off from work so I slept in.  Really felt like I needed the recovery time after driving to Portland Friday for my birthday, back Saturday, working for 3-4 hrs in the yard on Sunday in the sun, etc.)

10:00am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

10:15am - Training session - Single bell 28 kg complex

Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R

3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 15 reps
28 kg FSq, 4+4 reps
28 kg 1H SW, 8+8 reps
28 kg C&P, 4+4 reps
28 kg 1H SW, 8+8 reps
24 kg SN, 5+5

This took about 40 minutes to complete including the rests between each movement / round.

To add it up that is 3 TGUs per side, 45 2H SW, 12 FSq per side, 48 1H SW per side, 12 C&P per side, and 15 SN per side.  That is a lot of work.

11:00am - Complete

Notes -  Holy smokes I think this is the hardest kettlebell training session I have ever had.  Most of my training lately has been in the 20-30 minute range max, but this simply was harder and took longer.  I gave Kevin some feedback largely noting that I had some grip fatigue and sweaty hand issues that made the last couple of reps difficult.  I felt I had the strength to do this, which was pretty awesome to be doing everything with a 28 except the snatch.  I felt I had a lot of good reps.  Had a clean get away from me, and a couple of snatches though, and I was not happy about that.  When doing a long circuit like this, I am recognizing that you have to slow down enough to focus 1 rep at a time.  Quality must always be the priority.  Knowing I was trying to hit a number I think was at times problematic when I simply just needed to make sure the next rep was high quality.  This is a mental focus I will work on since most of my work is generally in very short sets.  Because of the way this was put together, it felt like one long set but really each movement was discrete and I need to keep that in mind.  I am going to aim for the same volume next time and try to improve the time and quality of all reps.  Definitely not going to increase the volume until this is dialed in better.

Also going to buy some wristbands for sweat, and some chalk, on Kevin's advice.

8/16/13 Friday August 16, 2013 (24kg SN training with Kevin)

First and most importantly - today was my 36th birthday.  I am in the best shape of my life today, and it feels great.  I am stronger and leaner than I have ever been due to meeting Ross Meyer at Kettlebility in November 2011, training with him until this March, and now training with Kevin Knapp at Kettlebility.  I have learned a ton by reading Pavel's books as well as other kettlebell stuff by Geoff Neupert and others, and reading the Strong First online forum and other internet forums / sites on strength.  I am grateful for all of this new-found knowledge and have to say my life has really been very positively impacted by these experiences.

Before meeting Kevin at 6:30am I did some OS rests and some primal move, a few kettlebell warmups with halos, arm bar etc. and headed out.

6:30am - Training session with Kevin.  We did some primal move, tried some new rocking / rolling moves which were going back on the shoulders/head and rocking front, and then doing the same side to side.  I really liked those resets and will start incorporating those.

We worked on some TGUs, with Kevin focusing on cuing me to keep the elbow locked.  That is something I need to work on - really have to fire the triceps hard.

We did some goblet squats and Kevin showed me a technique to flip the bell upside down vs. holding it by the horns, which felt good.  Was able to pry a bit easier that way, and it takes pressure off of the biceps.

We worked on some 2H swings, including with the 44 kg as Kevin knows I recently purchased that bell.  He liked what he saw, reps were really strong, and felt great.

We then did some pullups as I had not tested pullups in some time.  I was able to bang out some low rep sets of pullups and chins no problem (ladders 2, 3).  It has been months since I did pullups.  Kevin really wants to be to get in a few sets during the week GTG style.  I have to figure out how to get a pullup bar going at the house somehow.  No good ideas at this time.

We then did some 1H SW with the 24kg in anticipation of snatching, the main event of the day.

I did a warm up snatch set with the 20 kg, 5 and 5.  We then moved into several sets of the 24 kg, 5 and 5, with Kevin watching my technique.  Biggest cue was to throw the bell at my belt to start the descent, which helped.  That is always the most challenging part of the movement for me.

We then did about 5 sets of 4/4 on the minute with the 24kg, which will be part of the programming plan for the next couple of weeks.

7:30am - Finish

Great session, I continue to learn a lot from Kevin.  We are moving into a strength wave for the next 3 weeks, with snatching the 24 a focal point.

Other -

I want for a jog around Greenlake with a friend, about 3.2 miles, at 8am.  It was easy and felt good unlike the last time I went running which was about a month ago in Spokane.  Just have to keep working the foam roller and creating better quality movement in my right hip , ankle.

At 9:30am I got a massage for my birthday.  Felt great.  Good day all around.

8/15/13 Thursday August 15, 2013 (2H SW heavy)

6:45am - Original Strength, Primal Move drills - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
12 kg arm bar, L/R

7:30am - Training session -2H SW, heavy (new 44 kg bell)

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5

Timed set - 15 minutes, got 110 reps.

2H SW 24 kg, 5

7X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 5 (first time swinging this heavy bell)
105 reps total.

8:00am - Complete

Notes - 110 reps total in 15 minutes.  I was not trying to push the reps at all here, hence the low rep count of 5 and was just trying to make them extremely powerful.  Swinging the 44 was just badass frankly and makes me want a Beast badddddd.  Love swinging heavy bells with two hands.  Spread the feet, keep the arms connected to the body, lock down the lats, explode the hips and watch it float.  Awesome.

8/14/13 Wednesday August 14, 2013 (DB 24s CL/PR/Sq complex)

7:15am - Original Strength, Primal Move drills - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

8:00am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

8X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Got this done in about 11 minutes, so did not take a lot of rest.  Bumped up the volume from last week which was 6X. I also decided to add in the following:

DB CL 32kgs, into DB PR - 2X

The reps were very good.  I dropped the squat piece of this and just focused on getting a couple of good presses in, which were very strong.

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

8:30am - Complete

Notes -  Good session.  It is taking me forever and a day to feel loose in the morning, though this morning was better than Monday and Tuesday as I did a bunch of lacrosse ball work last night.  I also went and saw my acupuncturist this afternoon after this training session, which was helpful, and am going to get a massage.  I need some more tissue work, sleep, and recovery as I have training pretty hard and the body may be telling me to give it some TLC.  

8/13/13 Tuesday August 13, 2013 (TGUs)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on TGUs

Warm up -

24kg, 2 L, 2 R - 1X (2 reps each side)
28kg, L/R, 2X (1 rep each side, then setting the bell down)

7:30am - Complete

Notes -  Quick and fine workout.  Grabbed the 28 as it is time to start doing heavier getups at least once a week.  I want to get to be doing some reps with the 32 and then the 36 relatively soon, probably in about 2 weeks after some consistent reps with the 28.  The 28 did not feel "heavy" and was pretty much the same as a 24, which is a good sign.

8/12/13 Monday August 12, 2013 (PR 24, 2H SW 24)

7:00am - Original Strength, Primal Move drills -  1hr 45 minutes (some extra work with the lacrosse ball on the glutes, I did some chores and other things during this time as well.  Body did not feel good at all waking up, didn't sleep particularly well even though I slept in a bit.  Very very tight in the right lat, tricep, hip, knee, and ankle.  Just really needed a long warm up to feel ready to train.  I did  feel good eventually and powered through.)

8:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

12kg arm bar, 1+1 

9:00am - Training session - PR 24kg, 2H SW for power with 24kg

Warm up -

TGU 24 kg, 2+2
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)

PR 24kg, 3+3, 7X (same as last Monday, did this in about 9 minutes, and it was extremely easy)

Decided to add a bit of extra work and see what I could do.

C&PR 32 kg, 1+1, 3X (3 easy singles each arm, went up no problem at all)

CL and DB PR 32 kg, 1X (a single with the doubles, went up no problem at all.  Not easy, but a very strong grind rep)

24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps).  Took me less than 7 minutes, about a minute faster than last week which was good.  Reps felt strong, I was not gassed at the end and had something in the tank which was unlike last week and I did a little more work this week on the pressing.

9:45am - Complete

Notes - This was an excellent session particularly in light of how long it took me to warm up.  The body just did not feel great this morning.  I have been starting to try and dial in my diet just a bit here over the weekend primarily going with less sugar and I may have to deal with some ramifications here in the short term, I suspect that is part of what is going on.  But the end result of this tightening up will be good.  I have been eating a ton due to the kettlebell work and I think just tightening up the diet here and there is going to lean me out even more body-composition wise, which would be good, without losing weight.  I don't need to lose any weight - at about 190 lbs give or take which is a great weight for the strength training I am focusing on.

8/9/13 Friday August 9, 2013 (SN 24/20/16 drop set)

7:15am - Original Strength, Primal Move drills - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R

8:00am - Training session - Snatch drop sets 24, 20, 16 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10

SN drop sets 24, 20, 16 kg - 4X of the following, took about 17 minutes (up from 3X and 14 minutes last week, 138 reps)

24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)

Total reps in 17 minutes - 92 per arm or 184 reps total

8:30am - Complete

Notes -  Great session.  This is the most snatching I have ever done and seemed to hold up very well.  Hands got pretty sweaty on the last set on the heavy 24 but I was able to keep form and finish the set well.  It is amazing how light the 16 feels now after snatching with the 24, even with very low rep sets.  Cool stuff.

8/8/13 Thursday August 8, 2013 (2H SW)

6:15am - Original Strength, Primal Move drills - 45 minutes (interruptions for kids waking up)

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
12 kg arm bar, L/R

7:15am - Training session -2H SW

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5

Timed set - 15 minutes, got 255 reps, this was a clear PR and up from 200 the last time I did this (about 2 weeks ago).

2H SW 24 kg, 15 - 4X
2H SW 28 kg, 15 - 4X
2H SW 32 kg, 15 - 4X
2H SW 36 kg, 15 - 4X

2H SW 24 kg, 15 - 1X

7:45am - Complete

Notes - 255 reps total in 15 minutes.  A PR and these reps were strong.  Really felt the lat engagement at the top of each swing.  I think 300 reps in 15 minutes is well within reach.

8/7/13 Wednesday August 7, 2013 (DB 24kgs complex)

6:45am - Original Strength, Primal Move drills - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

7:30am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

6X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Got this done in just barely over 8 minutes, so did not take a lot of rest.  It was the same amount of volume as last week (thought it was more but after checking my log last week was 6X) so I decided to add in the following:

DB CL 32kgs, DB SQ into DB PR - 2X

Those were tough but the reps were really good.  It is awesome to be able to strongly clean, squat, and then press that amount of weight (155 lbs) overhead.  It would be pretty sweet to get to body weight on that complex which for me would be a couple of 40 or 44 kgs.

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

8:00am - Complete

Notes -  Good session.  No major observations other than just watching some forearm tightness,did some more lacrosse ball work this morning on both of them.  I think both of my elbows and forearms could probably use more rest .  I think the real issue is not too much work but rather insufficient rest and recovery.  Nutrition has been very good and I am eating like a horse and packing on muscle as body composition is noticeably changing.  

8/6/13 Tuesday August 6, 2013 (TGUs)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on TGUs

Warm up -

24kg, 2 L, 2 R - 2X (4 reps each side)

7:30am - Complete

Notes -  Punch the clock workout - just what the doctor ordered here.  Reps were very strong. Was very, very tired this morning.  Didn't fully recover from the training session yesterday or just somewhat lacking on quality sleep.  I need to get a couple of good nights of sleep in.  Noticing a little bit of forearm tightness and have to work the lacrosse ball and a few other things to get these loosened up a bit.  Will do it.

8/5/13 Monday August 5, 2013 (PR 24, 2H SW 24)

6:00am - Original Strength, Primal Move drills - 45 minutes (some extra work with the lacrosse ball on the glutes)

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

12kg arm bar, 1+1 

7:00am - Training session - PR 24kg, 2H SW for power with 24kg

Warm up -

TGU 24 kg, 2+2
GSq 24 kg, 10

PR 24kg, 3+3, 7X (bumped up from 5X last Monday, did this in under 10 minutes)

Tested after this and got a single PR L/R with the 32 kg.  Easy.

DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)

24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps).  Took me just over 7 minutes, basically the same as last week.  I was pretty gassed and needed more rest between sets than I anticipated.

7:30am - Complete

Notes - Good workout, very time efficient, a lot of work done in 30 minutes.  Presses felt very good, easy, no where near failure on these.  Put the 32 up for a single again very easily with both arms.  Tried to work on staying tight and engaging and pressing from the lats.  I was tired on the swings but that was probably from the higher pressing volume.  The reps were very strong and felt powerful.  

8/2/13 Friday August 2, 2013 (Snatch drop sets 24, 20, 16)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R

7:00am - Training session - Snatch drop sets 24, 20, 16 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1 (have not gone this heavy in some time, felt great)
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10

SN drop sets 24, 20, 16 kg - 3X of the following, took about 14 minutes

24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)

Total reps in 14 minutes - 69 per arm or 138 reps total

7:30am - Complete

Notes -  This was a cool session.  The SN felt good, and I felt like this was the right amount work to cut it off at 3 sets given the week I have had and a decently hard session just the day before doing DB 24 work.  Good stuff again.

8/1/13 Thursday August 1, 2013 (DB 24kg complex)

Back from NYC, afternoon workout, very unusual for me.

1:15pm - Original Strength, Primal Move drills - 30 minutes

1:45pm - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R

2:00pm - Training session -DB  24 kg complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

6X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Felt good, decided to see if I could DB C&P the 32s for a single.  Nailed it, PR!

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

2:30pm - Complete

Notes -  Really loved the complex.  I had more in the tank but this was just fine, particularly after coming back from NYC and not really getting much rest.  The fact that I hit a PR with the DB C&P with the 32s was just awesome.  Sweet.  Also as I did OH walks with the 24s I was amazed how much "space" I felt in my thoracic area, I could get those bells OH and keep my arms very close to my ears with locked out elbows.  That is really cool.  I need that type of movement quality to be able to jerk in the future and it is good to see this improving, probably due to OS resets and the programming Kevin has me on.

7/31/13 Wednesday July 31, 2013 (OS, walking - Manhattan)

I was working in New York after flying out late the night before.  I had a great training session on Monday and knew I had a couple big sessions planned coming back for Thursday/Friday this week.  So I decided to do some OS resets, took a 30 minute walk around town in the morning, and then a 2-hour walk at night.  It was a great day and what can compare to the sights and sounds of Times Square.  Great stuff.

7/30/13 Tuesday July 30, 2013 (TGUs)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:30am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R

24kg, 2 L, 2 R - 2X (4 reps each side)

7:45am - Complete

Notes -  Punch the clock workout - just what the doctor ordered here.  Reps were very strong.